Good sources of iron

Good sources of iron Iron can be found in a variety of foods. Here are some of the best sources: 1/2 cup fortified, ready-to-eat cereal: 12 mg 1/2 cup fortified oatmeal, prepared with water: 5 mg 1/4 cup raw tofu: 2.22 mg (The iron content of tofu varies by type; check the label.) 1/4 cup soybeans: 2 mg 1/4 cup boiled lentils: 2 mg 1/4 cup baked beans with pork and tomato sauce: 2 mg 1/4 cup navy beans: 1 mg 1/4 cup kidney beans: 1 mg 1 ounce braised lean beef, chuck: 1 mg 1 teaspoon blackstrap molasses: 1 mg 1/2 medium broiled hamburger (1.5 oz.), 95% lean: 1 mg 1/4 cup garbanzo beans: 1 mg 1/4 cup cooked frozen spinach: 0.9 mg 1/4 cup black beans: 0.9 mg 1/4 cup pinto beans: 0.9 mg 1 slice whole wheat bread: 0.9 mg 1/4 cup raisins: 0.7 mg